2012 Spring Training Program

The 2012 Spring Half Marathon program has attracted trainees with varying mileage levels.  In order to accommodate everyone’s fitness level we have developed two training plans.  The training plans list specific days to run, how many miles to run and rest days.  We understand that this may not meet fit everyone’s schedule, so here are some rules to assist in planning your running:









  • Hit the weekly mileage on the training schedule
  • Do not take more than two days off in a row
  • No hard runs back to back.  A hard run is a speed/tempo or long run
  • Cross train when you can, running alone does not exercise all the muscles necessary to stave off running injuries – cycling, elliptical, weight lifting, yoga, core and hip flexor exercises are most beneficial

We will only meet as a group for our Saturday Long runs but there are many DC Roadrunner group runs available.









Standard Training Plan - Entering the Program @ 11+ Miles Per Week










Week Ending Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
12/3/2011





4 4
12/10/2011 Rest 3 2 Rest 3.5 Rest 5 13.5
12/17/2011 Rest 3 3 Rest 3.5 Rest 5 14.5
12/24/2011 Rest 4 3 Rest 3.5 Rest 6 16.5
12/31/2011 Rest 5 3 Rest 4 Rest 6 18
1/7/2012 Rest 5 Rest Track or 4 4 Rest 7 20
1/14/2012 Rest 5 Rest Track or 4 4.5 Rest 7 20.5
1/21/2012 Rest 5 Rest Track or 4 5 Rest 8 22
1/28/2012 Rest 6 Rest Track or 4 5 Rest 9 24
2/4/2012 Rest 6 Rest Track or 4 6 Rest 10 26
2/11/2012 Rest 6 Rest Track or 4 6 Rest 11 27
2/18/2012 Rest 6 Rest Track or 4 6 Rest 12 28
2/25/2012 Rest 6 Rest Track or 4 6 Rest 13 29
3/3/2012 Rest 6 Rest Track or 4 6 Rest 11 27
3/10/2012 Rest 6 Rest Track or 4 5 Rest 8 23
3/17/2012 Rest 6 Rest Rest 2 Rest 13.1 21.1









Lower Mileage Training Plan - Entering the Program Fewer Than 11 Miles Per Week









Week Ending Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
12/3/2011





4 4
12/10/2011 Rest 3 Rest Rest 3 Rest 5 11
12/17/2011 Rest 3 2 Rest 3 Rest 5 13
12/24/2011 Rest 3 2 Rest 3.5 Rest 6 14.5
12/31/2011 Rest 3 2 Rest 4 Rest 6 15
1/7/2012 Rest 3 3 Rest 4 Rest 7 17
1/14/2012 Rest 5 Rest 2 4 Rest 7 18
1/21/2012 Rest 5 Rest 3 5 Rest 8 21
1/28/2012 Rest 6 Rest Track or 4 5 Rest 9 24
2/4/2012 Rest 6 Rest Track or 4 6 Rest 10 26
2/11/2012 Rest 6 Rest Track or 4 6 Rest 11 27
2/18/2012 Rest 6 Rest Track or 4 6 Rest 12 28
2/25/2012 Rest 6 Rest Track or 4 6 Rest 13 29
3/3/2012 Rest 6 Rest Track or 4 6 Rest 11 27
3/10/2012 Rest 6 Rest Track or 4 5 Rest 8 23
3/17/2012 Rest 6 Rest Rest 2 Rest 13.1 21.1
 

2011 Spring Half Marathon

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Upcoming Events

Save the Trail
Sat, May 26th, 2012, @9:00am
DCRRC Women's Distance Festival 5K and RATW 5K
Wed, Jun 13th, 2012, @7:00pm
DCRRC Hugh Jascourt 4-Miler
Thu, Jun 21st, 2012, @7:00pm
DCRRC Age Handicapped 4 Miler
Wed, Jul 4th, 2012, @8:00am
DCRRC Bastille Day Four Miler
Sat, Jul 14th, 2012, @7:00pm
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The DC Road Runners Club is a chapter of the Road Runners Club of America and are also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.